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Old 12-03-2017, 01:33 PM   #1681
Shaun Gross
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Re: Shaun's workout log

Friday 1 December 2017

1. Conditioning
Teams of 3
AMRAP 20:
7 Alternating Dumbbell Snatches (70/53)
10/7 Calorie Row
7 Burpees over Barbell

Full rounds, then switch.

Did as work:rest 1:2
Did normal burpees instead of barbell burpees
Used my 30kg Dumbbell


1:10, 1:05, 1:05, 1:05, 1:04, 1:02, 1:02

All done as sprints. Everything unbroken - touch-and-go dumbbell snatches, 1900 cal hour row and sprinted burpees. Only had a 1:20 break in the last round to finish my 7th round in the 20 min window.

2. Deadlifts

70kg x 3
120kg x 1
160kg x 1
180kg x 1
200kg x 5


Done beltless. Was pretty tough. Video here -https://www.instagram.com/p/BcJvZfOBYNX
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32/180cm/95kg/Squat 200kg/Front Squat 170kg/Press 100kg/Deadlift 232.5kg/C&J 138kg/Snatch 105kg/Log
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Old 12-03-2017, 01:38 PM   #1682
Shaun Gross
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Re: Shaun's workout log

Saturday 2 December 2017

Partner workout
1 mile run
60 x 60kg clean and jerks (shared)
20 rounds of 10 cal row + 15 wall balls (alternating rounds)
1 mile run


Somewhere between 50 and 51 minutes.


A long slog.
First mile in 8mins.
clean and jerks in sets of 3 touch-and-go
Not sure about other times, but rowed between 1100-1200 and wall balls unbroken.
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32/180cm/95kg/Squat 200kg/Front Squat 170kg/Press 100kg/Deadlift 232.5kg/C&J 138kg/Snatch 105kg/Log
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Old 12-04-2017, 01:03 PM   #1683
Shaun Gross
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Re: Shaun's workout log

Monday 4 December 2017

1. Conditioning
AMRAP 20:
30 Dumbbell Snatches (50/35)
30 Box Jumps (24/20)
30 Calorie Row
30 Toes to Bar


2 rounds + 64 reps

DB snatches - UB
Box jumps - steady singles (A bit slower in second round)
Row - 1050 pace
Toes to Bar - sets of 5, only about half the reps each round were unbroken sets, otherwise sets of singles..

Just kept moving..

2. Conditioning
20 min EMOM
Odd - 12 cal bike
Even - 3 x 85kg Bench Press


Completed

This was easy, although my legs and lungs did get blown up.
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32/180cm/95kg/Squat 200kg/Front Squat 170kg/Press 100kg/Deadlift 232.5kg/C&J 138kg/Snatch 105kg/Log
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Old 12-05-2017, 12:58 PM   #1684
Shaun Gross
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Re: Shaun's workout log

Tuesday 5 December 2017

1. Conditioning
8 Rounds, On the 3:00
21/15 Calorie Row
100 Meter Sprint


1:25, 1:21, 1:24, 1:24, 1:23, 1:23, 1:21, 1:17

Rows at 1550-1650 pace, last round was 1750 pace

My 100m run had a couple of squeezes past the rower and in and out the door, otherwise I ran pretty hard. This was a good one.

2. Conditioning
10 min EMOM
Odd: 5 strict pullups
Even: 8 strict HSPU

Completed.

This wasn't too bad at all. Some good bodyweight volume
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32/180cm/95kg/Squat 200kg/Front Squat 170kg/Press 100kg/Deadlift 232.5kg/C&J 138kg/Snatch 105kg/Log
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Old 12-06-2017, 01:52 PM   #1685
Shaun Gross
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Re: Shaun's workout log

Wednesday 6 December 2017

1. Conditioning

3 Rounds:
20 Hang Power Cleans
20 Front Squats
20 Push Press
Rx (95/65)


9:26

HPC's - 19/1, 10/9/1, 10/9/1
FS's - 19/1, 10/9/1, 10/9/1
PP - 20, 10/10, 10/10

Should've pushed for unbroken more than just the first round.

2. Back Squats

70kg x 3
120kg x 1
150kg x 1
170kg x 5


Done with a belt. Bloody hard.

3. Partner workout
300cal AAB
swap every 15 cals


15:35

I rode at 650-750 pace, my partner was around 350 pace. So I got decent breaks. Pushed hard, legs were screaming.
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32/180cm/95kg/Squat 200kg/Front Squat 170kg/Press 100kg/Deadlift 232.5kg/C&J 138kg/Snatch 105kg/Log
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Old 12-10-2017, 01:17 PM   #1686
Shaun Gross
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Re: Shaun's workout log

Friday 8 December 2017

1. Conditioning
3 rounds:
10 x 84kg front squats
20 x 24kg KB swings
50 single unders


7:28

Everything unbroken. Front squats got difficult

2. Deadlifts

70kg x 3
120kg x 1
160kg x 1
190kg x 1
210kg x 1 (Plate fell off at 2nd rep)
210kg x 0


Too bloody hard tonight, one rep was a struggle and the outside plate fell off one side on my second rep. Reloaded the bar differently, had a small break and then couldn't even break it off the floor - gah.

3.Conditioning
AMRAP 3:00
3 Calorie Bike, 3 Calorie Row
6 Calorie Bike, 6 Calorie Row
9 Calorie Bike, 9 Calorie Row

Rest 3:00

AMRAP 4:00
3 Calorie Bike, 3 Calorie Row
6 Calorie Bike, 6 Calorie Row
9 Calorie Bike, 9 Calorie Row

Rest 4:00

AMRAP 5:00
3 Calorie Bike, 3 Calorie Row
6 Calorie Bike, 6 Calorie Row
9 Calorie Bike, 9 Calorie Row

9's + 8cal bike
12's
12's + 15 cal bike + 4 cal row


Tried to keep a steady pace - 1200ish on the rower, 420ish on the bike.
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Old 12-10-2017, 01:40 PM   #1687
Shaun Gross
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Re: Shaun's workout log

Saturday 9 December 2017

1. Conditioning
50-40-30-20-10
22.5kg DB snatches
Row calories
Bike calories


30:56

All dumbbell unbroken touch-and-go
Row - 1050ish pace
Bike - 320watt pace

A long slog. Tried not to stop at all but did take a 10 second breather before attacking the dumbbell each time. This was a good one.
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Old 12-11-2017, 01:46 PM   #1688
Shaun Gross
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Re: Shaun's workout log

Monday 11 December 2017

1. Conditioning
For Time:
1500m Row
100 Double Unders
50 Calorie Bike
100 Double Unders
1500m Row

-subbed single unders


17:12

Row - First at 1:55 average pace, second at 1:53 average pace
Single unders - Too easy
Bike - 400ish pace

Good steady one for me.

2. Conditioning
Partner workout
300 cal on AAB, swap every 15 cal


12:30 total time

Maintained 700 watts pace at a minimum, some rounds above. Last round at 1100 pace. Legs!
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Old 12-12-2017, 01:19 PM   #1689
Shaun Gross
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Re: Shaun's workout log

Tuesday 12 December 2017

1. Conditioning
For Time:
20 Power Snatches (115/80)
20 Lateral Barbell Burpees
20 Overhead Squats (115/80)
20 Lateral Barbell Burpees
20 Squat Snatches (115/80)


11:57

Too slow

PS - 4/4/4/singles
OHS - 10/10
SS - singles
Burpees - too slow

A slow plod. Not good.

2. Conditioning
15 min EMOM
min 1: 5 strict pullup
min 2: 10 strict HSPU
min 3: 15 abmat situps


Completed easily. Good to get a bit of volume in.
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32/180cm/95kg/Squat 200kg/Front Squat 170kg/Press 100kg/Deadlift 232.5kg/C&J 138kg/Snatch 105kg/Log
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Old 12-13-2017, 12:55 PM   #1690
Shaun Gross
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Re: Shaun's workout log

Wednesday 13 December 2017

1. Conditioning
5 Rounds On the 4:00
30 Air Squats
20/15 Calorie Row
7 Clean and Jerks (135/95)


2:03, 2:04, 2:07, 2:08, 2:02


I went fast. Fast squats (approx 30 seconds each round), rowed at 1200-1250 pace, unbroken touch-and-go clean and jerks.

This was a good one for me.

2. Back Squat
On the Minute x 5:
5 Back Squats 125kg


Completed

This was difficult. I've decided to back off from pushing the weights on the squats as I'm at the limit of my strength with the type of training I'm putting in (read "not-strength-focussed"). I think this EMOM protocol could be a good idea for a while..

The 40 seconds worth of rest started feeling really short!
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